Hot 'n' Healthy: Resistance band exercises help you stay fit on summer vacation

Tuesday

Apr 24, 2012 at 12:08 AM

Jodie Luther-Kofod

With summer fast approaching and all of us planning those quick weekend trips or long overdue vacation weeks, it is important to keep on track.

Today I am going to show you a full-body workout that can be done anywhere.

We are going to use a resistance band. You can buy these at Target or Walmart and many other department stores. Most bands are color-coded according to tension level (e.g. light, medium, heavy, very heavy).

Be sure to buy the band with the proper tension level so you can execute the movements properly and feel the burn. If you can move the band with too much ease, you need a band with a higher tension level.

If you cannot move it smoothly, especially on the first few repetitions, you need a band with a lower tension level.

Begin standing with your feet equal distance apart on a long resistance band. Assume a squat position with knees and glutes parallel to the floor. Arms are parallel to the floor and your hands are in the armpit/shoulder region.

• Slowly push up to a standing position while lifting one leg to the side as high as possible to engage the obliques.

• Add an overhead shoulder press simultaneously to work the shoulders and triceps.

Continue the squat and overhead press while alternating side leg lifts for 30 seconds.

Seated rows with bicep curls to target the back and biceps

Wrap the resistance band around your feet. You can double the band if more resistance is needed.

• Hold the handles in each hand, arms straight out in front with the palms facing each other.

• Contract the back to pull the elbows in toward the torso in a rowing motion. Extend and pull for 30 seconds.

While on the floor, place both handles of the tube around one foot. Kneel on your elbows and knees with your back parallel to the floor. Hold the middle part of the tube with both hands comfortably clasped together.

• Lift and lower your extended leg in short pulsing movements while squeezing your hamstrings and gluteus minimus and maximus.

• Continue for 30 to 45 seconds on each leg.

Basically, you can achieve a full body workout almost anywhere! Do not use a weekend get away or much needed vacation as an excuse to let your fitness regime suffer. Take it with you anywhere!

Jodie Luther-Kofod has certification from AFAA NETA ACE, Johnny G Spin, TRX and kickboxing, as well as nutrition certifications. She trains groups or individuals and can be reached at the Islands Family YMCA by calling 912-897-1192 or at jodie@jodieshouseofpain.com.